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Adho Mukha Vrikshasana : Steps and Health Benefits

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Adho Mukha Vrikshasana or hand stand is a yoga pose where we standing on the hands. You may find it very difficult in initial position. If you ask a yogi, he will tell you that this posture can be very scary. It requires a lot of strength and balance.

You need courage to reverse yourself, but practicing regularly can be done easily. Regular practice of this posture keeps you fit and makes your body resilient. It is also a good posture to relieve fatigue.

Hand stands are an advanced posture of yoga, the name of this posture in Sanskrit is the downward facing tree, the word “Adho” means “downwards” and the second word “Mukha” means “face” and “Vriksh” means “tree”.

In English it is also known as “hand stand pose” which means standing by the hands. The hands of this yoga doer live on the floor below and his feet remain upwards. This is mentioned in an ancient unpublished manuscript “Yogasan-Jain“.

This manuscript is a very modern text. Hand stand yoga is beneficial in many ways for our body. Let us know in detail the way it is done.

Early Pose.

Hand stand yoga is a high-class posture, everyone is not able to do this posture easily, it can be difficult. Before doing this posture, you should do some of the yoga postures below, which makes it easier;

How To Do Adho Mukha Vrikshasana or Handstand Pose?

If you are a beginner, you can easily do it with a little practice. You may find it difficult while see at the first time. Below we are giving you a simple and easy way to do this yoga, so that you can do it easily.

Adho Mukha Vrikshasana
Adho Mukha Vrikshasana
Step 1.

To pose a hand stand, you can take the most of the yoga mats to a wall.

Step 2.

Now you go to the wall and sit in the Marjasan. Keep in mind that in this case your feet should touch the wall.

Step 3.

Keep your two hands a little farther so that there is no difficulty in balancing.

Step 4.

Then straighten your two knees above the floor and straighten the legs. In this case, you will look like a downward sedation.

Step 5.

Now place your right foot at the height of the hips on the wall and push it on the wall.

Step 6.

Do this action again with your left foot. In this case, both your feet will be parallel to the hips on the wall. In this you will look like a reverse L.

Step 7.

Breathe at least 5 to 8 times of staying in the state of L. Gradually, let the two legs be elevated to the wall.

Step 8.

Now straighten your two legs with the wall. This will bring the full weight of the body on both your hands.

You should practice this posture for a few days so that you can be able to perform further action. Now balance the whole body on your hands and straighten the legs from the wall.

To do this yoga, you can take recourse to a friend or yoga teacher who can help you catch your feet. This will make it easier for you to pose a hand stand.

Read Now: Yoga and Its Several Health Benefits

Benefits of Adho Mukha Vrikshasana or Handstands Pose.

Improve Blood Flow To The Eyes.

Eyes are very important parts for us, this posture is a good treatment to keep the eyes healthy. When you are inverted in the hand stand pose, blood sends additional oxygen and nutrient-rich substances to your head, it increases the flow of blood to your eyes. This posture also helps to eliminate a variety of problems related to macular degeneration and eyes.

Strengthening Upper Body.

Hand stand pose is not just to strengthen the muscles of your hands, it is also a very good posture to strengthen the upper part of your body. It mainly strengthens the hands and shoulders.

The entire weight of your body comes to your upper part with your hands, so that they begin to strengthen. It also strengthens the wrist of your hands.

Increases Focus.

When you are inverted to hand stand pose, the blood flow to your brain increases. It helps to improve mental work. It also helps to concentrate. Hand stand pose reduces fear and anxiety and it intensifies the mind.

Read Now: 6 Best Yoga Poses to Boost Immunity Power
Improves Digestion Power.

In this posture, when the hands are inverted, the gravity on your body also changes, causing it to move the trapped substances in your abdomen, to free the trapped gas and to improve the flow of blood in all the digestive organs. In addition, it helps to absorb nutrients and send it to your cell.

Relieves Stress.

Hand stand pose is known as a cooling posture, it focuses your attention and also reduces your stress. This is very useful if you are taking worry some thoughts of anxiety, stress, fear or waste.

Some Other Benefits of Hand Stand Pose.

  • It spreads to the abdomen and chest.
  • Trigger blood flow to the head and scalp.
  • Promotes healthy Musculoskeletal grows.
  • It assist to clean the adrenal gland.
  • It strengthens the core muscles.
  • Lymphatic stimulates the system.


It can be a little difficult for the people who are beginner, the precautions that have to be taken while doing adho mukha vrikshasana are as follows;

  • If you have back pain, do not do this posture.
  • If you are suffering from the pain of the shoulders, do not do this posture.
  • Pregnant women should not do this posture or consult a doctor before doing so.
  • Avoid this exercise if you have neck pain and headaches.
  • Patients with hypertension avoid this posture.
Read Now: 14 Unexpected Health Benefits of Yoga.

Bottom Line.

Adho Mukha Vrikshasana or hand stand pose is very difficult for the beginners.  It has many health benefits like improving blood flow in the eyes, improving digestion and relieving stress etc.

But a proper precautions should be needed before doing adho mukha vrikshasana so that it could not hamper your health. Apart from that you must follow a balanced diet for more effective results.

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  2. How To Do The Mayurasana And What Are Its Benefits;

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